As the fall running season jogs towards us, more than 36 million runners in the U.S. are trading the heat and humidity for cooler, dryer temperatures, enjoying the beautiful foliage, and signing up for a few holiday-themed races. But before you hit the pavement, here are four tips to help keep you pain-free all season long:
- When selecting a running shoe, look for a style that fits comfortably and accommodates your foot anatomy. Once your mileage exceeds 500-600 miles, it’s time for a new pair of shoes.
- Wear proper running clothes. Loose clothing is more likely to rub against your skin, so choose a fabric that is sweat-wicking. Stay away from cotton—once it’s wet, it stays wet, and it can rub your skin raw.
- If you do suffer a minor injury, relieve your leg, foot or knee pain naturally with Boiron Arnicare. Arnicare topicals, pellets and tablets temporarily relieve muscle pain and stiffness, swelling from injuries, and bruising. Arnicare Gel has a cooling effect for fast pain relief. This non-greasy, unscented gel is quickly absorbed by the skin. Arnicare Tablets and Arnica pellets are both easy-to-take oral medicines. They provide widespread pain relief for the whole body and may be combined with Arnicare Gel.
- A gradual return to running post-injury (i.e., a 10 percent increase in mileage per week) is advised, once your flexibility and strength have returned.